Simplified Autogenic Training

Lying on a mat, students silently repeat short phrases suggesting heaviness and warmth in different body parts, following the teacher's voice. It's a self-suggestion relaxation technique that helps manage stress and anxiety.

How to play

1. Each student lies on their back, arms by their sides, palms up; play very soft music and dim the lights if possible (1 min).
2. Three slow breaths and an opening phrase: "I am calm," repeated silently (1 min).
3. Heaviness phase: "My right arm is very heavy," three times; then left arm, legs and whole body (2.5 min).
4. Warmth phase: "My right arm is warm," in the same order with about 10-second pauses between phrases (2.5 min).
5. Closing phrase: "My breathing is calm," for five breaths (0.5 min).
6. Coming back: make and release fists, stretch like waking up, roll to one side and sit up slowly; quick share of sensations (1.5 min).

Rules

• Total silence and no touching classmates.
• Anyone may open their eyes if uncomfortable, without disturbing others.
• Always do the active wake-up before standing.
• Nobody shares out loud what someone else felt.

Variations

Adaptations

• Limited mobility: do it seated with back support and arms resting on the legs.
• Students with autism or who dislike closing their eyes: they may focus on a spot on the ceiling.
• Very restless students: place them near the teacher and start with the shorter version.

Learning goals

• Learn and practice a self-suggestion relaxation technique.
• Recognize feelings of heaviness and warmth linked to muscle relaxation.
• See relaxation as a tool for handling stress.

Equipment for a class of 25

• yoga mats: 25
• music player: 1

Teacher tip

Speak slowly in a low, steady voice. Someone may fall asleep; the active wake-up is essential to avoid dizziness when standing.

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